Speed

[Welsh power house]

Hey guys, just wondering how you people train for speed?
I am trying to improve my explosive speed and power and strength so my training looks like:

Day 1:

Bench press 3 sets of 1-4 reps*
incline press 3 sets of 10-15 quick reps
barbell rows 3 sets of 8-10*
d/b rows 3 sets of 8-10
barbell curls 3 sets of 8-10
upright rows 3 sets of 8-10
shrugs 3 sets of 15


Day 2:

1000-2000 metre jog to warm up
50 metre sprints 3 sets
30 metre sprints 3 sets
20 metre sprints 3 sets
10 metre sprint
free standing jump squats 10 sets of 10 (no weight)
press ups 10 sets of 15+ reps


Day 3:

Power cleans 3 sets of 5 reps*
clean & press 3 sets of 6-8 reps
snatch grip high pulls 3 sets of 5 reps*
shrugs 5 sets of 15 reps

* i perform 2 light warm up sets


Does this routine look ok for developing power and speed?
I am doing this routine for rugby, i want to improve my speed over the 0-50 metre distance, quick bursts of explosive speed on to the balla nd into contact.
I try to aim day 1 at upper body strength and power, day 2 at sprinting and speed specific training and day 3 at quick lifts which improve my power, speed and over all fitness components that are needed for rugby.

Any adive or suggestions would be great!

 

[thriller]

what about lifting weights on your legs i dont see any of that.

 

[thriller]

maybe you know something i dont. if you could tell me y you dont lift on your legs that be cool

 

[Welsh power house]

I have never trained for speed like this before. I usually do two or three days of weights along with a rugby team session.
I usually do squats and deadlifts in my weights, but dont do to much legs because they kill from rugby and dont want to tire them prior to a game on a saturday.

In this routine i am about to start, i will be sprinting, which works your legs, doing cleans and high pulls that work your legs, also doing jump squats and i know they wont do much without weight, but will do something.

I was considering doing 3 sets of leg presses on my quick lifts day, do you think this would help?

 

[thriller]

since in rugby you are constantly stopping and sprinting stoppping sprinting ect. y dont you do some intervals. sport specific

 

[Flash_75]

you should be training legs in the same manner your training upper body.

As a game aproaches, back oof on the leg work to let them recover. Try to get a book on peaking. You should be able to find one that includes the combination of macrocycles with microcycles. essentially helping you peak for the games as well as for the season.

Good luck.

 

[Welsh power house]

yeah, i really should do some direct leg work too. woould 3 sets of squats be enough done on day 3?
Dont want to bother with isolation crap since it does'nt promote strength and bulk like compound lifts.

 

[Flash_75]

3 sets of heavy squats would be great on that day.

If your not playing in the evenings you should do sprints every other day.

 

[Welsh power house]

Really?! Would i loose mass though doing this?
Since rugby depends alot on weight (tackling, contact ect) i dont want to loose weight.....i want to gain!
I will be useing creatine and protein as well as weights, sprinting.

 

[Flash_75]

you can maintain by using a maltodextrin/creatine combo during training and good post workout carb/protein shake.

If creatine dehydrates you or causes cramping, try 2 tblsps of glycerol and a liter of water before training or sprints.

 

[Welsh power house]

Is glycerol that oil shit you can get in boots pharmacy?

Did my first sprint session today, my legs are aching already, mind you, i played rugby for 2 hours after it!
I think i iwll just sprint next week!

 

[Welsh power house]

anyone else??

 

[coolcolj]

I'm training for speed and power

here's my current routine.

I split my workout into 2 parts - Lower/power and upper body. I workout 3 times a week , alternateing between em. I also do interval sprints once a week

Lower/power

Hang jump snatches - 2 warmup sets, 3x6 pyramid up the weights
I do 3 vertical and standing long jumps just before each set

Back full squat - 1x6 tempo - 5010 (eccentric, bottom pause, concentric and top pause in seconds)
rest 1 min and then I do 5 vertical jumps - 5 secs between each
1x3 followed by 5 standing lon jumps

full front squat wide stance 1x6 5010

Deadlift 2x6 5121

reverse lunge 1x8 5121

calf raise 2x6 52X2

reverse hypers 2x10-15 5112

----------------------------

Upper body - all done at a 5020 tempo and only 1 work set, but I do 1 or 2 warmup sets with 50% weight and somewhere between 6 and 10 reps

Jump hang Snatches as above

incline dumbell bench press
Dumbell row
shoulder width Chin
cable lateral raise
incline dumbell curl
Tricep dip
ab work
cuff work

 

[Welsh power house]

cool, thanks man

 

[cubacastro]

Dear coolcolj,

Well first at all, if you are training to get speed in the weightroom and on the track. You must specify the following elements:

best lifts on power clean, bench press, incline, squat, at one rep.

I do it like this,

whenever I am working on the weightroom for speed I always work like this.

60% 2/5 75%2/3 85% 2/2 95% 1/1 60%1/5
monday, thursdays, saturday
bech press
hang cleans or power cleans, hang clean, incline press) give you a better explosiveness, it work on fast fibers mucles.

track
tuesdays, fridays

5x 60 meters(flying)
3x 30meters (standing)
5x 20 meters(standing)

I also work on jumping exercises such hurdles hoping, box hoping, long jump standing jumps, 1x10 each, must do the hurdles hoping very fast... make sure the hurdles are at its lowest level.... every jump has to be done very fast, REMEMBER YOU ARE TRIYING TO WORK ON FAST FIBER MUSCLES...

other thing, stay away from any bodybuilding lifting, just do 2x6 just to keep your mucle tone, remember bodybuilding it is very good on off season to add muscle mass and endurance.

what sport are you in?

hope this helps..

 

[Welsh power house]

Sounds good cubacastro......yeah i think i will stay away from bodybuilding style workouts, just concentrate on increasing strength and power which in recent weeks has helped my speed.

I cant praise the power cleans enough, i think they have really helped my speed and power, any sport, expecially a contact sport such as rugby or football will improve through cleans.